Monday - one minute at a time

Warm up
Standard warm up
Plus 5 burpees for every bad day of eating this weekend (Fri, sat, Sunday) not including cheat day

Skill
5-5-5-1-1-1
Bench press

WOD:
EMOM
3 DB snatches 40/20
4 1/2 TGUs
3 DB snatches

Beginners :
2 DB snatches 25/10
2 1/2 TGUs
2 DB snatches

OVERTIME:
foam roll &
Mobility exercises

Saturday - Cinco de Mayo

In Preparation for some fun Cinco de Mayo partying, I created this workout

Skill:
"Berverage Carrying"
Carry 2 Dumbbells down to building 6 and back

WOD:
Cinco Rounds for time:
10 DB Cleans - Practice for Flinging the "Beverages" onto your shoulder
Move to the first Red Carpeted Mat - Prep for "Party Hopping"
20 Russian Twists with DB - Keep that Core ready for more
10 DB Cleans - More "Beverage" Carrying
Move to the 2nd Red Carpet - Red carpet photo OP time
5 Burpees - We all know you might fall tonight, so practice getting up!
Carry DB around to the first Mat - Carry your "Beverages" to the next party

Overtime:
Mexican Jumping Beans
Max double unders in 2 minutes

Friday - "The Hammer"

It is time to celebrate the Birth of Casey "The Hammer" Hamrick. We are all proud of this guy since he pushes us every day to run faster and lift harder.

"The Hammer"

buy in
21 pullups

WOD:
Round 1:
3 rounds of
21 Lunges
21 wall balls
21 box jumps
*Hold a Deadlift for the first 21 seconds of each round

Round 2:
3 rounds of
21 push ups
21 Squats
21 Med ball situps
*3 burpees every minute

Overtime:
Run to building 3 -
at the start of each set of buildings do 21 jump n jacks ( There are 4 sets)

Thursday - Partner work Thursday

 

Partner work

We are going to do some fun partner work today. So bring your workout partner and get ready

All Stations are 3 minutes. We will go through 2 times. So a total of 18 minutes

Station 1Ball toss and passes
As a team you have to toss your Med ball back and forth on the Drive.
The score is how many times you can get the Med ball back and forth before time runs out

Station 2Run, shoulder press and situps
One partner runs while the other does pushpresses 95/65
then you will run and do sit ups until time is out.
Score will be total reps pushpress

Station 3:Tuck holds and ringrows
While one partner holds a tuck position on the bar, the other partner is doing horizontal ring rows. You can only do 10 Max at a time and 5 minimum before you tag team out

Overtime
Team vs team on tire flip challenge.
Teams will go head to head on a tire flip dual.
Team 1 will flip tire, team 2 has 10 seconds to volley back. So on and sso on until a team can't volley back

Wednesday - "The Chief"

Skill:Burgener warm up

WOD
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Overtime:
Foam roller
and Band stretching

Tuesday - Snatch ladder

Skill:
Pullup progressions
10 reps of "Next level pullups"
- Work on your next level
from box pullups -> band pullups
band -> kipping
kipping -> chest to bar
Chest to bar -> bar muscle up

WOD:
15-12-9-6-3
box jumps 24/20
single arm alternating DB snatches 40/20
alternating renegade rows 40/20

Overtime:
400 meter speed walk
3 squats every 30 seconds